5 foods for joint health

1. Gelatin

Gelatin is a protein substance, partially hydrolyzed collagen, which is obtained by processing animal material: skin, bones and connective tissues of animals.

According to a study by scientists from the Keith Bara Functional Molecular Biology Laboratory, gelatin contains nutrients that the body needs to produce collagen, a protein that maintains the elasticity of skin, connective tissues and bones.

Researchers tested the effects of gelatin on the body using participants who received a pre-workout gelatin supplement and on artificially grown ligaments in the laboratory. In both cases, gelatin increased collagen production, making the connective tissue stronger and more elastic.

Gelatin can be consumed in jelly, aspic, soups, candied fruits, desserts. In order not to exceed the calorie intake, you can take gelatin as a supplement. It is good to combine gelatin with vitamin C. It is also necessary for the body to produce collagen.

2. Berries

In a study by the Boston University Medical Center, it was found that just 10 cherries a day protect a person from attacks of gout - a disease of the joints and tissues associated with metabolic disorders. Consuming 10 cherries reduced the risk of an attack by 35%.

Cherries also relieve the symptoms of osteoarthritis, a degenerative joint disease in which cartilage is affected. Researchers at a medical center in Philadelphia have found out. that patients with osteoarthritis who consumed 453 grams (two 8-ounce bottles) of cherry juice per day for six weeks felt much better: pain and stiffness decreased, and joint functionality was restored. In addition, the participants had decreased levels of C-reactive protein, an indicator of inflammation.

Another reason to add berries to your diet is the high content of ellagic acid, which has antioxidant properties and reduces inflammation, which may be beneficial for joint arthritis. A large percentage of ellagic acid is found in strawberries, raspberries, blackberries, and strawberries.

3. Pomegranate

Pomegranate juice reduces joint inflammation in osteoarthritis. As part of the study. Health Benefits of Pomegranate It has been shown that polyphenol-rich pomegranate extract inhibits the activation of the cytokines IL-1 and TNF-α, which are responsible for inflammation.

Also in the course of one study. It has been shown that pomegranate extract reduces the risk of arthritis in mice, and in already sick individuals it reduces joint inflammation and the level of pro-inflammatory cytokines IL-6.

4. Fatty fish

Due to unsaturated omega-3 fatty acids, connective tissues maintain elasticity, maintain the health of articular cartilage and the quality of intra-articular lubrication.

Studies have shown that fish oil can help reduce arthritis pain and reduce the duration of morning stiffness in joints. The researchers concluded that some patients can substitute fish oil supplements for conventional medications without experiencing pain.

Many omega-3 fatty acids are found in black and red caviar, fresh mackerel, herring, salmon, sardines, and trout.

5. Olive oil

In diseases of the joints, as a rule, the metabolism of the cartilage is impaired. With degenerative changes in cartilage, an increased level of nitric oxide is observed in chondrocytes - cartilage cells.

Studies have found that oleocanthal from premium olive oil has anti-inflammatory effects. It reduces the production of nitric oxide in chondrocytes without affecting cell viability.

In addition, oleocanthal prevents the production of the pro-inflammatory enzymes COX-1 and COX-2. The mechanism of action of oleocanthal is the same as ibuprofen: it reduces inflammation and relieves pain.

Also, research. in mice, it was confirmed that olive oil in combination with vitamin D protects against bone breakdown.

It is recommended to season salads with olive oil, because when heated above 180 degrees, it loses its beneficial properties. Here's where you can learn how to choose, store and use olive oil to preserve its flavor and health benefits.

By incorporating these healthy foods into your diet, you will maintain tissue elasticity and joint health for longer.